Monday 10212013


The Halloween WOD will be this Saturday from 10am – 11am, there will also be normal class hours at 8am and 9am.   

Tommy Hackenbruck Training Camp at CFP HQ
Tommy Hackenbruck Training Camp at CFP HQ


A.  Every 75 Secs for 5 Sets 

5 x Deadlifts 

15 x Air Squats 

B.  3 Rounds AFAP 

15 x Push-ups 

30 x Russian Swings 


A.  Every 75 Secs for 5 Sets 

Snatch Deadlift + Snatch Pull + Snatch  

B.  3 Rounds AFAP 

10 x HSPU (Advance) or 3 x Wall Walks 

12 x Power Cleans @ 135lb/95lb 


A.  Every 75 Secs for 5 Sets 

6 x TNG Power Snatches 

B.  3 Rounds AFAP 

12 x HSPU @ 4inch/2inch 

50 x Double-unders 

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17 Responses
  1. Joel

    A. Done at 75# to work on proper form

    B. 6:35 @ 85#.

    First time doing wall walks so had a couple of false starts.

  2. Susan Kian

    Snatches at 85
    Sport workout but couldn’t manage the deficit today. HSPU felt much more difficult than normal I had to do lots of singles. Ugh. I’m gonna blame the extra 6 lbs haha jk;)

    My dubs actually felt amazingly fast all day until I started realizing I had an audience haha. I didn’t know I could get stage fright from dubs. My eyes started going crosseyed. Apparently I have to practice them in front of people.

  3. Staci Vinz

    A. @ 85# (worked on form and quickness with TNG)
    B. 12 pistols (giving my shoulders a rest)
    50 DU’s (these were not “on” today, must of been a little tired).

  4. Nicole Chovan

    A. Done at 85. Tried to focus on getting under the bar and not muscling it up. Good to practice TNG since I usually don’t do that many in a row.
    B. Done- 7:18. Not terrible but could use some work. Tried to break my sets up into 3’s and 2’s on HSPU. Need to work on consistency. Double unders went okay.

  5. Cyndi

    6:30 PM:

    A. Snatch complex: 85-85-95-95-100
    B. HSPU/95# cleans 4:09

    Should have done deficit hspu… First two sets 10 unbroken and felt pretty good.

  6. Steve Vinz

    A. Snatch complex — 95, 95, 95, 95, 95lbs.
    B. 6:45 — wall walks and 115lbs.

    Sore shoulders and elbows….

  7. Sara Jech

    A. 85, 95, 95, 105, 105- Need to still work on hitting my hips instead of my thigh…. Thinking I need to drop weight and work more on form!
    B. 10:20sih…… Last to finish but was determined to get all HSPUs….. Was on my last HSPU for literally 2 minutes… Just couldn’t punch it out. Finally widened my grip and went right up!
    Cleans at 95, 95, 105

  8. David Muscarella

    A. Fitness 155 DL
    B. Fitness 5min 23sec.
    Felt good enough to add 20 abmat situps, when I started in April I couldn’t even do 20 situps.

  9. Malachi Johnson

    A.) 165 Snatch cycle
    B.) Performance 6:01. First set of handstand push ups was a breeze, then couldn’t do any more, so that slowed me down.

  10. Cory L

    A. 65lbs
    B. 6:05, 65lbs, walk walks.

    Worked on HSPUs after class and strung together two! Pretty stoked.